What Nobody Tells You about NECK Training | Build Thickness Safely!

Summary

This video script emphasizes the critical importance of neck strength for overall spinal health and injury prevention, especially in contact sports like Brazilian Jiu-Jitsu. It outlines a comprehensive neck training program with ten pillars, focusing on isometric strength, flexion, extension, and rotation exercises. The script also stresses safety, advocating for gradual progression and caution with compressive movements. It concludes with a unique suggestion of jaw and teeth exercises to enhance neck strength, provided one has a solid neck training foundation.

Takeaways

• 💪 The importance of a strong neck is emphasized for overall spinal health and injury prevention, especially in sports like Jiu-Jitsu where the neck can be subjected to significant stress.
• 🚫 The script warns against neglecting neck training, as it can lead to chronic issues like a degenerative neck condition, highlighting the need for consistent strengthening exercises.
• 🤕 Sharing personal anecdotes and experiences, the speaker illustrates the real risks of neck injuries and the transformative impact of targeted neck training on durability and performance.
• 📚 The video outlines '10 pillars of neck training' designed to build strength, thickness, and resilience in the neck, catering to different levels of training and goals.
• 👎 A cautionary note is sounded against overtraining or using excessive weight in neck exercises, advocating for controlled progression and a focus on proper form over heavy loads.
• 👩‍🏫 For women who are concerned about the aesthetic of a thicker neck, the script reassures that neck training will not lead to an undesirable bulk without excessive resistance training.
• 🔄 The script introduces a variety of exercises for different movements including isometric strength, flexion, extension, lateral flexion, and rotation, each with its own progression levels.
• 🚫 The speaker strongly advises against training to failure in neck exercises to prevent potential injuries, recommending stopping short of the point of failure.
• 🛑 Special attention is given to safety, with the script detailing how to perform exercises correctly and when to avoid certain movements, especially for those with a history of neck issues.
• 🏋️‍♂️ For advanced trainees, the script introduces unconventional methods like jaw and teeth strengthening, which can contribute to overall neck strength, but this is presented as an optional and cautionary practice.

Q & A

Why is it important to strengthen the neck?

Strengthening the neck is crucial for maintaining a strong spine and good posture, and it's particularly important for martial artists and athletes to resist neck flexion during combat. A strong neck can also reduce the risk of concussion by 5% per pound of strength gained.

What are some common issues people face with their necks?

People often neglect neck training, leading to weak necks that can result in injuries such as fractures or degenerative conditions. These issues can be exacerbated by activities that put stress on the neck, like grappling or improper weightlifting techniques.

What is the first pillar of neck training mentioned in the script?

The first pillar of neck training is improving the isometric strength and ability of the neck, which helps maintain good posture and resist neck flexion during force application in sports.

How can one warm up their neck before training?

A neck warm-up can include nodding yes for 30 seconds, nodding no for another 30 seconds, doing 'Stevie Wonders' for 30 seconds, and bringing the ear to the shoulder for the last 30 seconds.

What are some exercises for isometric neck strength?

Isometric neck strength exercises include Bridges, Chin tucks, and using manual resistance with the hand on the forehead to activate the neck muscles.

What is the purpose of the chin tuck exercise?

The chin tuck exercise is designed to strengthen the muscles at the back of the neck, which is often referred to as 'nerd neck,' and it helps to improve posture and resistance to neck flexion.

How can one progress in their neck training?

Progression in neck training can be achieved by moving from manual resistance to using a head harness, resistance bands, or weighted plates, and by performing more advanced exercises like dynamic weighted bridges and sled work.

What is the Iron Neck device and how is it used?

The Iron Neck is a device that straps onto the head and provides resistance for neck rotation exercises. It can be used to improve the neck's ability to resist flexion and rotation forces, and it offers a smooth resistance compared to bands or manual loading.

What are the safety precautions when training the neck?

Safety precautions include mastering regressions before progressing to more advanced movements, not aiming for heavy weights but rather the right stimulus, increasing volume and frequency conservatively, and never training to failure to avoid injury.

What is the significance of the '10 pillars of neck training' mentioned in the script?

The '10 pillars of neck training' refer to a comprehensive approach to neck strength and safety, covering various exercises and techniques to build a strong, thick, and resilient neck while minimizing the risk of injury.

How can one ensure they are ready for more advanced neck training exercises?

One can ensure readiness for advanced neck training by consistently performing basic exercises without pain or discomfort, mastering regressions, and gradually increasing the resistance and complexity of the exercises over time.

Outlines

00:00

💪 Importance of Neck Strengthening

The paragraph emphasizes the critical nature of neck strengthening, particularly for those involved in physical activities like Brazilian Jiu-Jitsu (BJJ). It discusses the vulnerability of the neck and its role as an integral part of the spine. The speaker shares a story from the BJJ community where an individual suffered a severe neck injury due to a Guillotine choke, highlighting the potential long-term consequences. The paragraph also touches on the community's response to such injuries and how some have taken proactive steps to strengthen their necks post-injury. The speaker introduces '10 pillars of neck training' as a comprehensive guide to build a strong, resilient neck, with a focus on both strength and safety.

05:02

🏋️‍♂️ Neck Training Exercises and Techniques

This section delves into the specifics of neck training, starting with isometric exercises to build strength and posture. Techniques like bridges and chin tucks are introduced, with progressions from basic to advanced levels. The speaker advises on the importance of warming up and cautions against overexertion to prevent injury. Exercises are detailed from manual resistance with the hand to more advanced methods like using a head harness and sled. The paragraph also discusses the importance of not training to failure and the incremental benefits of neck strength on reducing concussion risks.

10:05

🚫 Safety Precautions in Neck Training

The speaker underscores the importance of safety in neck training, warning against overexertion and the potential for serious injury. They discuss various exercises for different neck movements, including flexion, extension, and rotation, with a focus on starting with lighter resistance and gradually progressing. The paragraph introduces tools like the Iron Neck and head harnesses for advanced training, while stressing the need for a solid foundation of strength before attempting more complex exercises. The speaker also shares personal anecdotes and experiences to illustrate the risks and benefits of neck training.

15:08

📈 Progression and Advanced Neck Training

The final paragraph discusses the progression of neck training, focusing on compression and decompression exercises, and the importance of surrounding muscle groups for overall neck health. It introduces the concept of using jaw and teeth strength to enhance neck durability, a technique borrowed from lifters. The speaker provides advice on how to safely progress in neck training, emphasizing the need for a gradual approach, mastery of basic movements, and conservative increases in volume and frequency. They also mention a comprehensive training program and a Discord group for further support and guidance, concluding with a call to action to build a strong neck for long-term resilience in martial arts.

Keywords

💡Neck Strengthening

Neck strengthening refers to the process of building the muscles and tissues in the neck area to improve its structural integrity and resistance to injury. In the context of the video, it is crucial for overall spinal health and for athletes, particularly those involved in martial arts and combat sports, to prevent neck injuries and enhance performance. The script emphasizes the importance of neck strengthening to avoid conditions like degenerative neck conditions and to improve posture.

💡Isometric Strength

Isometric strength is the ability of a muscle to generate maximum force while its length remains constant. In the video, isometric exercises for the neck, such as chin tucks and bridges, are discussed as foundational for developing neck strength. These exercises are essential for maintaining good posture and for resisting neck flexion during combat, as they train the neck muscles to hold against force without changing their length.

💡Flexion and Extension

Flexion and extension are movements that involve bending and straightening the neck, respectively. The video script describes exercises that target these movements to enhance the neck's range of motion and its ability to withstand forces during physical activities. For instance, manual loaded flexion and extension are mentioned as methods to train the neck muscles in a controlled manner, emphasizing the importance of not causing pain or discomfort.

💡Lateral Flexion

Lateral flexion is the act of bending the neck sideways. The script discusses the importance of training the neck's lateral flexion to improve its ability to move and resist forces in all directions. Exercises like manual loaded lateral flexion are recommended to strengthen the neck muscles that control side-to-side movements, which is particularly important for athletes to prevent injuries during quick turns or impacts.

💡Rotation

Rotation in the context of the video refers to the neck's ability to turn from side to side. The script highlights the significance of training neck rotation to enhance agility and to prepare the neck for the dynamic movements encountered in sports like Brazilian Jiu-Jitsu. Tools like the Iron Neck device are mentioned for providing resistance during rotational exercises, aiming to build a more resilient neck.

💡Compression and Decompression

Compression and decompression exercises involve applying force to the neck in a controlled manner to simulate the pressures it may experience during physical activities. The video script cautions that these exercises should be approached with care, especially for those with a history of neck injuries. The exercises are designed to improve the neck's ability to handle compressive forces, but they require a gradual and careful approach to avoid injury.

💡Martial Arts

Martial arts are a broad group of combat sports and self-defense systems that involve physical, mental, and often spiritual training. The video is tailored towards martial artists, emphasizing the specific needs of their sport for neck strength and resilience. The script provides exercises and training tips that are particularly relevant to the demands of grappling and striking in martial arts.

💡Degenerative Neck Condition

A degenerative neck condition refers to the deterioration of the neck's structures, often leading to chronic pain and limited mobility. The video script mentions this condition as a potential consequence of neglecting neck strength training, especially in high-impact sports. The discussion serves as a cautionary tale, urging viewers to take neck strengthening seriously to prevent such conditions.

💡Concussion Risk

Concussions are traumatic brain injuries often caused by a blow to the head. The video script suggests that strengthening the neck can reduce the risk of concussions by providing a more stable base for the head and absorbing some of the impact forces. This concept is important for athletes, particularly those in contact sports, to understand the broader implications of neck strength on head protection.

💡Progressive Overload

Progressive overload is a principle of exercise training that involves gradually increasing the stress placed upon the body during exercise to induce adaptation and improvement. The script advises viewers to apply this principle cautiously to their neck training, emphasizing the importance of mastering easier versions of exercises before progressing to more advanced and challenging ones to avoid injury.

💡Repetitions and Sets

Repetitions and sets are fundamental components of exercise programming, referring to the number of times an exercise is performed (reps) and the number of times a series of repetitions is completed with rest in between (sets). The video script provides guidance on the appropriate number of repetitions and sets for various neck exercises, stressing the importance of not pushing to failure to prevent overexertion and potential injury.

Highlights

The importance of strengthening the neck to prevent injuries and maintain a strong spine.

Neck injuries are common even among people who don't engage in physical activities like Jiu-Jitsu.

Strengthening the neck is essential for overall body connection and functionality.

A story from the BJJ subreddit illustrates the severe consequences of a neck injury due to improper training.

Many grapplers have damaged their necks, highlighting the need for proper neck training in martial arts.

Injured individuals have used their experiences to start training their necks more effectively.

The video outlines 10 pillars of neck training for building strength and resilience.

Women should understand that neck training does not necessarily lead to an enlarged neck.

The first pillar focuses on improving isometric strength and ability of the neck.

Bridges and chin tucks are introduced as foundational exercises for neck training.

Proper warm-up techniques for the neck are essential before starting any training.

The progression from manual resistance to weighted bridges is outlined for advanced training.

The chin tuck exercise is described as a cure for 'nerd neck' and its progressions.

Dynamic weighted bridges and sled work are recommended for advanced neck training.

The second pillar emphasizes the neck's ability to flex and extend with resistance.

Lateral flexion exercises are introduced to strengthen the neck's side-to-side movement.

Rotation exercises are crucial for the neck's range of motion and are detailed in the video.

Compression and decompression exercises are introduced with a cautionary note for safety.

The video provides a cautionary note against taking neck training to failure to prevent injury.

Mastering regressions before progressing to more advanced neck movements is emphasized.

The importance of not going to failure with neck training to prevent potential injuries is reiterated.

The video concludes with a bonus technique for advanced trainees involving jaw and teeth strength.

Transcripts

that's a thing that gets everybody is

the god neck very few guys really

strengthen their neck correctly either

having a strong neck why is that so

important people's necks get jacked up

regardless like there's people that go

through life doing whatever paperwork

and they end up with a bad neck it's

important because you want a strong

spine and it's the upper portion of your

spine neck is a vulnerable thing so if

you don't take care of it especially

when you are abusing it when you are

getting choked when you are not tapping

I think you can get away with not

lifting weights and doing Jiu-Jitsu but

I don't think you can get away with not

strengthening your neck for very long

it's one of those things and it connects

you to the rest of your freaking body I

think the neck is one thing that you

absolutely should strengthen I came

across this post on the BJJ subreddit a

few weeks ago and it was kind of funny

but a bit [ __ ] up just listen injury

was way worse than I thought turns out

my cervical spine was fractured by a

cranked Guillotine I will likely never

come back and may now have a

degenerative neck condition which will

plague me for the rest of my life so

long and you're all weird as [ __ ] Lolo I

met like 10 normal people and the rest

of you are mentally ill for real and

this is what his X-ray looks like wow a

lot of your necks are [ __ ] up too I

hope you all figure out a way to be

active and pain-free this may be more

endemic to this sport than I thought

best of luck all of you now if you go

through the comments they're pretty

hilarious and showcase why I love

Jiu-Jitsu folk but they're also kind of

sad and disturbing because a lot of

Grapplers have really [ __ ] up their

necks but it's also cool because I read

a few comments from a few guys who have

actually injured their necks and that's

what propelled them to start training

their necks and that's really awesome

because that means that injury doesn't

need to be a permanent part of your

story I've had multiple neck tweaks and

injuries in Jiu-Jitsu but when I started

addressing the issue with strength and

movement it's become pretty damn durable

so in this video I'm going to give you

the 10 pillars of neck training that's

going to allow you to build a strong

thick if you want it and resilient neck

taking your neck training to the next

level while also assuring that you don't

break your [ __ ] and a quick note for the

ladies out there some of you you don't

want a huge neck But please understand

that your neck won't balloon up and get

huge just because you train it that

takes a lot of extra resistance and

training but a strong neck is necessary

for life and you don't need heavy

weights to make your neck strong now for

the ladies that do want a thicker

neck I salute you in the first six

Pillars of Strength we'll cover

movements to train the neck in all of

its abilities and ranges of motion and

then the four pillars of safety which

are essential to understand we'll cover

the safest ways to train your neck so

that you can build strength safely don't

proceed with the more advanced neck

movements I'm going to be showing you in

this video if your neck can't handle the

basics painfree with no discomfort

before we begin I'm going to give you

the last pillar of safety do not I

repeat do not take your neck training to

failure we'll talk more about this soon

but keep this in mind as I explain these

neck movements to you now fun fact each

pound of strength your neck gains

reduces your concussion risk by 5%

pillar one is improving the isometric

strength and ability of your neck this

is going to ensure that you have the

strength to keep your neck upright and

maintain good posture and for martial

artists and combat sport athletes this

will improve your ability to resist all

forms of neck flexion while force is

being applied to it by an opponent so

Bridges and Chin tuck let's start with

Bridges I saw this from strength coach

Ian Danny and absolutely love it since

it puts your neck under Dynamic

pressures but that's not where you begin

you can actually start with level one

which is using your hand for some manual

resistance but before we get into that I

want you to warm up your neck real quick

because I'm going to show you some neck

movements that you can do as you're

watching this video so for the warm-up

first nod yes for 30 seconds then nod no

for 30 more seconds you guys do this in

class all the time then do Stevie

wonders for 30 seconds and then take

your ear to your shoulder for the last

30 seconds be extra careful training

your neck especially if you have

previous neck injuries you have forward

head posture or if you've just never

trained it before now go ahead and take

your hand place it on your forehead and

push with just enough Force nothing

crazy where you start to feel neck pain

but just enough force that you start to

feel the muscles on the back of your

neck begin to fire what we're going to

do is we're going to hold this for 10 to

30 seconds and we're going to do two to

three sets now we have more neck

movements that we're going to load with

our hand coming in the video so get

ready for a pretty gnarly neck bump and

like I mentioned before do not go to

failure so when it comes to timed

repetitions always stop 5 to 10 seconds

before you know you'll fail for level

two you can do this on a wall or on a

bench to regress it put your hands on

the ground and then over time you can do

it without your hands on the ground

level three is weighted bridges level

four is dynamic weighted Bridges and

level five the chin tuck is your cure

for nerd neck the most advanced version

of chin tucks would be loaded with a

head heart harness yeah we're going to

be using this but once again it's also

just as simple as using your hand and

this is the next movement that we're

going to be doing the hand loaded chin

Tuck take your hand once again to your

forehead use just enough Force to push

your head back tucking your chin and

then have enough resistance in your hand

to push your hand back out so do 10 to

30 repetitions for two to three sets

making sure that you're not pushing so

hard on your head that you start to feel

any type of pain or discomfort this next

one is pretty Advanced but it is great

for the neck if you've already been

working your neck consistantly for a few

months and you don't deal with any type

of neck pain or dysfunction now I know

what I look like with this head harness

but if you have access to a sled and a

little bit of load this is great for

your neck's ability to resist all forms

of flexion people are going to think

you're a bit special though you can sled

forward laterally or backward making

sure your head isn't moved out of POS

position at all by the sled this is key

for safety now that was pillar one but

these next pillars are going to go by

pretty fast pillar two is working our

neck's ability to flex and extend so if

you finished your isometrics we're going

to head into a super set first take your

hand to your forehead and we're going to

do neck flexion so what we're going to

do is again create a little bit of

resistance into your hand and then use

your head and push your head into neck

flexion you're going to feel all these

muscles start to work and come back

going to do this for 10 to 30

repetitions try to go slow and

controlled we're going to do that for

two to three sets but after we do

flexion we're going to super set that

with extension so now we can push our

head into our hands going into extension

you're going to feel the muscles at the

back of your neck begin to Fire and then

we're going to come back to neutral

super set flexion with extension both

two to three sets 10 to 30 repetitions

no pain so to take this further level

one would be manual loaded flexion and

extension with the head harness level

two would be plate loaded flexion and

extension or band loaded flexion

extension you can do this on all fours

or standing and level three would be

plate loaded flexion and extension with

the head harness or a heavier resistance

band your neck is the upper part of your

spine and to improve the way your spine

moves we train it in all of its ranges

of motion the same goes for your neck so

so the third pillar is lateral flexion

to do it with your hand once again take

your hand to the side of your face we're

going to do both sides push your head

into your hand going as far as you can

and then use your hand and push your

head again your head's going to still be

pushing A little bit of your hand to the

other side you're going to do 10 to 30

repetitions on that side and you're also

going to do 10 to 30 repetitions with a

full range of motion on the other side

two to three sets to to progress

movements with lateral flexion level one

would be manual loaded with the head

harness level two would be plate loaded

or loaded with the band and level three

would be plate loaded with a head

harness or once again a heavier

resistance band now on to pillar four

which is rotation hand up again and when

you're done with lateral flexion take

your hand to your face we're going to go

through a full range of motion but again

just enough pressure where you're not

feeling any pain or discomfort push your

head into your hand rotating it and then

rotate it fully to the other side and

then after you do 10 to 30 repetitions

that way you're going to take your hand

again push this

side 10 30 repetitions on the other side

two to three sets to progress rotation

based movements level one would be

loaded manually with the head harness

level two would be plate loaded or band

loaded standing on all fours level three

would be a heavier resistance band and

if you want to take your neck rotation

strength to the next level I got this

thing I want to show you and every

Grappler should get one of these you

should get one for the gym it's called

an iron neck so you strap this thing on

your head you pump it up it's like a

rebok pump remember those pumps where

you press the it gets real tight to your

head and then you're pulling on that

bungee cord that black cord is 50 lbs of

resistance and so I'm pulling back and

he's like straightening out my posture

and then there's resistance and turning

the band yeah I have

one

and I really dig it but I don't think

it's the first thing you need to buy if

you want to strengthen your neck you

have so many options that were mentioned

before that are free or a fraction of

the price but when it comes to all forms

of neck rotation it's probably the

smoothest tool you can use especially

when compared to bands the head harness

or hand loading so for the iron neck the

alpha plus

harness any of these resistance bands or

anything from Iron neck you can use Yang

10 at checkout to save some cash and if

you grab the harness make sure to grab

either the alpha harness or the alpha

harness plus because they're going to

have all the connections that you're

going to need to load your neck in all

the angles we need to load it the dog

gears on the alpha plus harness make the

plate loaded neck work much more

comfortable in pillar five we need to

proceed with caution this is compression

and decompression now you can do

compression decompression with your hand

hands but especially with compression

decompression you need to be careful I

don't want you pushing down on your head

with all the force that you can create

this is something that you need to be

gentle with if you've had neck injuries

or disc injuries then just don't do this

and if you experienced any type of pain

stop immediately but go ahead take your

hands lock your fingers together and

push down slightly on your neck for 10

to 30 seconds we're going to do one to

two sets of this but right after you

finish compression you're going to take

your hands underneath your chin and your

ears and you're going to wiggle up and

pull up for again 10 to 30 seconds we're

going to do this for one to two sets

super set compression with decompression

now for the next movements please

proceed with caution you do want your

neck to have the ability to handle

compressive forces but don't go

overboard you get seriously injured if

you do a Neck Bridge but you don't have

the strength for it did you ever have

neck problems like would you you need

surgery yeah I in my neck you know that

um no why you remember when I used to do

those rolls on my head yes

football destroy they destroy isometrics

are going to put you in a much better

position just basic isometrics are a

great way to go about it um neck Bridges

would not be on that list for me no neck

Bridges folks most experts tell people

not to do neck Bridges and in truth most

people cannot handle them safely you

probably are not ready for them but if

you're a martial artist or a contact

athlete this is a skill I will take time

and build and key word take time don't

do this immediately before doing

regressions build a strong base in your

neck with the movements I mentioned

earlier in this video If you do embark

on building the skill of the Neck Bridge

I would suggest the regressions first

not putting all of your weight into your

neck initially level one would be the

proone Neck Bridge keeping your hands on

the ground so not all of the tension is

in your neck level two would be the pro

Neck Bridge with one hand and level

three would be the pro Neck Bridge with

no hands and next up we're going to use

the head harness to load your neck from

low and high angles because of this your

neck is going to undergo different

levels of compression and decompression

depending on the angle of resistance low

angles are going to provide slight

compression while high angles will give

your neck slight decompression this

pillar of neck training is for more

experienced trainees and it is not day

one work but you can progress to this if

you're confident in your neck's ability

and you've been training your neck for

at least 2 to 3 months consistently also

keep your frequency of compression work

to two to maybe three times a week if

you increase that frequency that's on

you I don't suggest that [ __ ] you got to

make sure to do all of this work

conservatively and we'll talk more about

the safety precautions in the last four

pillars but for now let's move on to

pillar six the last Pillar of Strength

work the surrounding neck muscles to

improve your neck's ability to function

hit the traps from all angles with

varying tempos the traps and neck also

benefit from weighted carries and sled

work and the trap three rays and rear

delt work will strengthen the muscles

behind the neck through movement and

isometric strength all these movements

and progressions are programmed into the

intact strength training program for

martial artists and Grapplers now pay

close attention to this next section

because I don't want you breaking your

neck with all the ideas I just gave you

most people don't train their necks

often and no offense but most necks are

weak and yours just might be I'm not

saying it is I'm saying it might be so

please pay attention so you don't break

your [ __ ] neck pillar one master

regressions before progressing Master

regressions before progressing Master

regressions before progressing for all

of the neck movements shown there are

regressions which are just easier vers

versions of the most advanced movements

please please please Master regressions

before progressing to more advanced neck

movements many people have dysfunction

in their neck and scapula and if you

begin doing head harness training and

compression training with a weak neck

you could easily injure yourself think

about this if you've never squatted

weight on a bar and then suddenly you

loaded 315 lbs on the barbell do you

think you'd be able to do that

successfully no you'd mess yourself up

and you need to think about your neck in

the same way

so be conservative you'll know you're

ready when the regression is easy and

the more advanced version of the

movement doesn't feel sketchy pillar two

don't aim for more weight aim for

stimulus for your neck don't worry about

how light the weight is does it feel

like it's making your neck work if so

that's good and that's all you need this

is not about ego and it's not a contest

to see who can lift the most weight with

their neck this is about making your

neck stronger and more durable for life

and Sport take your time rushing to do

more weight when you're not ready is an

easy recipe for a neck tweak or worse so

if you load up a crazy amount of weight

and you injure your neck well you're

being an idiot and that's on you pillar

three increase volume and frequency

extremely conservatively for most people

who don't train their necks I'd suggest

starting with 2 to 3 days a week

initially and after 6 to 8 weeks you can

increase your neck frequency to 5 days a

week but this next part is extremely

important be careful with your training

volume don't do six sets of every single

exercise starting with the lowest

regressions do two to three sets of your

choice of movement in the first six

pillars of training pillar four don't go

to failure with your neck load it

lightly and conservatively muscular

failure of the neck is not a situation

that we want to be in when we fail a

bicep curl or a shoulder press we can

just drop the weight but when we fail

flexion and extension with a head

harness or a bridge on a bench well it's

not pretty don't go to muscular or timed

failure with your neck workk always stop

3 to five rep shy of failure for your

repetitions and 5 to 10 seconds shy of

failure for your time sets now I have

some bonus neck workk coming up that's

pretty Advanced and you haven't been

working your neck for more than 6 months

just do not [ __ ] with the stuff but

before we get into that I've thrown a

lot of ideas and Concepts to you in this

video and that can be pretty

overwhelming which is why I made this

and a lot more into a full program with

all the tools I've mentioned in the

video there's over over 70 videos with

all the body weight head harness band

movements iron neck movements and sled

movements all the regressions that we

spoke about and more regressions are in

there along with sets and Reps so that

you can progress all these movements

safely but the best feature of all of

this is the form coaching you'll be able

to send your video in doing any of these

movements and within 24 hours you're

going to be able to get a response in

telling you what you need to fix about

your form which is extremely important

and linked Below in the description is

the untapped Discord Group which even if

you're not a member you can join in has

I think over 400 martial artists in

there and you can ask me questions on

nutrition and training and I'll be able

to help you out there so if you want to

access to untapped and untapped neck you

can use my code combat 30 when you sign

up for the atg app to save on your first

month of coaching so I told you this was

coming please don't judge but it might

already be too late for

that this isn't one of the main pillars

but I think it's pretty amazing and if

you proceed you must proceed with

caution I only suggest this for those

who have massive confidence in the

strength of their teeth jaw and neck

ideally you don't want to be a person

who suffers from any type of tooth pain

or pain in the jaw or any type of neck

pain seriously only do this if you have

a solid history of consistent neck

training ideally 6 months or more I

learned this from the legendary Bill MAA

who inspires me every day I see his post

please go follow him because he's just

an awesome dude and as weird as this

sounds lifters have been using their jaw

muscles and their teeth to do movements

for a long long time there are guys who

have lifted up to 600 lbs with their

teeth but since the jaw and the teeth

are interconnected and intertwined with

the neck this can be something that can

really improve the strength of your jaw

and also the strength of your neck you

could use a towel a shirt or the

Jiu-Jitsu belt that you're currently

manifesting the sensation of doing this

work with your jaw and face is unlike

anything I've ever done and I'm

personally pretty excited to progress

this hey I'm giving you the option I can

feel you judging me you don't have to do

this so there you have it go forth and

build the thick juicy or just the strong

neck of your dreams and if you enjoyed

this video go and check out this one

where I talk about the concepts to keep

your body resilient for Jiu-Jitsu and

martial arts for decades to come so that

you don't end up getting sidelined in

your first few years of training like a

lot of people do

so click it I think you'll like it